Forearms

Forearms Exercises

Exercises targeting Forearms.

Equipment

All Equipment(110)

Muscle Group

Difficulty

All Levels

Showing 31–60 of 110 exercises

Dumbbell Bicep Curl

Stand up straight with a dumbbell in each hand at arm's length. Keep your elbows close to your torso and rotate the palms of your hands until they are facing forward. This will be your starting position.

Biceps

Forearms

Beginner

Dumbbell Clean

Begin standing with a dumbbell in each hand with your feet shoulder width apart.

Dumbbell Incline Row

Using a neutral grip, lean into an incline bench.

Dumbbell Lying Pronation

Lie on a flat bench face down with one arm holding a dumbbell and the other hand on top of the bench folded so that you can rest your head on it.

Forearms

Intermediate

Dumbbell Lying Supination

Lie sideways on a flat bench with one arm holding a dumbbell and the other hand on top of the bench folded so that you can rest your head on it.

Forearms

Intermediate

Dumbbell Skull Crusher

Lying triceps isolation with dumbbells. The defining motion is an arc of the dumbbells toward the forehead with elbows fixed; each arm works independently.

Triceps

Forearms

Beginner

EZ-Bar Skullcrusher

Using a close grip, lift the EZ bar and hold it with your elbows in as you lie on the bench. Your arms should be perpendicular to the floor. This will be your starting position.

Triceps

Forearms

Beginner

Farmer's Walk

There are various implements that can be used for the farmers walk. These can also be performed with heavy dumbbells or short bars if these implements aren't available. Begin by standing between the implements.

Finger Curls

Hold a barbell with both hands and your palms facing up; hands spaced about shoulder width.

Forearms

Beginner

Hang Clean

Begin with a shoulder width, double overhand or hook grip, with the bar hanging at the mid thigh position. Your back should be straight and inclined slightly forward.

Hang Clean - Below the Knees

Begin with a shoulder width, double overhand or hook grip, with the bar hanging just below the knees. Your back should be straight and inclined slightly forward.

Hang Snatch

Begin with a wide grip on the bar, with an overhand or hook grip. The feet should be directly below the hips with the feet turned out. Your knees should be slightly bent, and the torso inclined forward. The spine should be fully extended and the head facing forward. The bar should be at the hips. This will be your starting position.

Hang Snatch - Below Knees

Heaving Snatch Balance

This drill helps you learn the snatch. Begin by holding a light weight across the back of the shoulders. Your feet should be slightly wider than hip width apart with the feet turned out, the same position that you would perform a squat with.

Incline Barbell Triceps Extension

Hold a barbell with an overhand grip (palms down) that is a little closer together than shoulder width.

Triceps

Forearms

Intermediate

Jump Rope

Full-body cardio warmup. Elevates heart rate quickly while improving coordination and warming the calves, shoulders, and wrists.

Keg Load

To load kegs, place the desired number a distance from the loading platform, typically 30-50 feet.

Kipping Muscle Up

Grip the rings using a false grip, with the base of your palms on top of the rings.

Kneeling Forearm Stretch

Start by kneeling on a mat with your palms flat and your fingers pointing back toward your knees.

Forearms

Beginner

Leverage Shrug

Load the pins to an appropriate weight. Position yourself directly between the handles.

Traps

Forearms

Beginner

London Bridges

Attach a climbing rope to a high beam or cross member. Below it, ensure that the smith machine bar is locked in place with the safeties and cannot move. Alternatively, a secure box could also be utilized.

Muscle Up

Grip the rings using a false grip, with the base of your palms on top of the rings. Initiate a pull up by pulling the elbows down to your side, flexing the elbows.